Isometric Strength work followed by a sporty KB swing & plank hold workout.

1,000 Rep Thursday! Show up and see the choices, it’s not do bad. Really. ????

Thrusters and max effort row sprints, with rest in between rounds

A minor twist on a recent CrossFit Main Site Workout. Don’t forget, this Saturday 7/20 is our 2019 CF Cleveland 5K Plus. This year everyone

Deadlifts, pullups and 400M runs, from a recent CrossFit Main Site WOD. Box Bingo starts today and runs through Labor Day Saturday. Grab a board,

Deck of Cards – Down Ladder Version. Something new and different. Be there!????

60-second weighted plank holds, followed by a fast and furious KB swing and burpee workout.

[vc_row][vc_column][vc_column_text]1–>10–>1 Pryamid of Wall ball shots, situps and 2x double unders, 4x backward singles or 6x single unders, you choose.  #nevermissaMonday Sneak Peek for the

[vc_row][vc_column][vc_column_text]Results:[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Friday Surprise. Show up and see what’s on the Whiteboard.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]We are closed all day Thursday, July 4th, in observance of Independence Day.  Take a real rest day and enjoy the holiday.  Normal hours resume

[vc_row][vc_column][vc_column_text]A reminder that we are closed all day Thursday, July 4th, in observance of Independence Day.  Take a real rest day and enjoy the holiday.

Results

20 minute AMRAP of Goblet lunges, burpee broad jumps and short runs. Be there! Sneak Peek for the Week Tuesday: Barbell-based posterior chain work then

Results

Deadlifts, pushups, air squats and a little running, with planned rest periods mixed in. Be there. We’re having a sale on Clean Remedies Hemp Extract

DB Floor Press 10-10-10-10 and Tabata Intervals

CF Main Site WOD from 6/23/19

21-15-12-9 reps of Front squat 95/65 Pushup Pullup Sneak Peek for the Week: Tuesday: CF Main Site w/power cleans, plank holds and runs. Wednesday: Front

Barbell push presses, ball slams and GHD situps, and 400 meter runs, for a little over 20 minutes. Be here! If you missed Thursday’s deadlift

Deadlift 5-5-5-2-2-2 to 2 RM Traditional/OLY or Sumo stance, you choose.

Two-WOD Wednesday Starting with a recent CF Main Site Skills WOD followed by a “Big Helen”, including muscle-ups for those who can do them. Scaling

[vc_row][vc_column][vc_column_text]A Comptrain WOD today, “Bartender”.  With a barbell complex buildup consisting of snatch grip deadlifts, hang power snatches and overhead squats.  Our typical Tuesday, Fast

[vc_row][vc_column][vc_column_text]Pullup strength work followed by a spicy interval mix of handstand pushups, single-leg deadlifts, KB SDHPs and mountain jacks.  Never Miss a Monday! Sneak Peek

Friday Funday, sort of. Running, sumo deadlifts and box overs, for time. You’ll have some fun when you are done????

Overhead Strength Day followed by a Mid-Week Grinder. Rowing, jump rope and ? Be there, especially if you are a bit sore. This one will

Back squats, heavy

[vc_row][vc_column][vc_column_text]A typical Monday grinder of Toes to bar, goblet lunges and ball slams. Plus a plank hold contest inthe cool down.  Be there. Sneak Peek

Results:

[vc_row][vc_column][vc_column_text]Tabata Intervals – Be there![/vc_column_text][/vc_column][/vc_row]

Deadlifts, sumo and traditional stance, heavy. Be there.

Empty Bar Deck of Cards. You will have an empty barbell in you hands for all except the Aces and Jokers. Be there. Jacked version:

[vc_row][vc_column][vc_column_text]Sumo deadlifts, pushups and running, for almost 20 minutes.  Be there! Sneak Peek for the Week: Tuesday: Power Cleans and running, Grace weight Wednesday: Deck

AB/Core Training for 22-25 minutes, plus a self-directed AWOD.

Overhead squats, strength or skill work

Hang power cleans and push presses, heavy. Followed by a spicy conditioning piece with rowing & ? Be there.

Swinging Annie

Memorial Day Workout One big class at 9:00am and then we are closed for the holiday. We will have an alternate workout for those who

Deadlifts and seated DB presses, heavy. Be there.

Grace or Isabel #climbingwithkara all week. Earn one ticket in the bucket for every 100 reps of mountain climbers and/or step-ups every day this week.

[vc_row][vc_column][vc_column_text]* It’s not a prize drawing #nevermissamonday today, we’re switching it to another day! TODAY: If anyone performs 100 mountain climbers and/or step-ups for “Climbing

Results:

“100s”

Hang cleans, heavy or skill work. Be there

DB Incline Bench 10-10-10-10 Followed by a spicy 18 minute AMRAP running WOD peppered with a dumbbell, a slam ball and hanging from a pullup

TwoWOD Tuesday

[vc_row][vc_column][vc_column_text]Empty bar front squats, burpees and pullups, with a little rowing mixed in.  Be there. #nevermissamonday Sneak Peek for the Week: Tuesday: TWO WOD Tuesday.

Kdoggy is turning 27 this weekend. You have been warned. ????

Hang power cleans, jumping rope and possibly a running option. Be there.

Mid-week Grinder – Posterior chain and AB/Core. Be there.

Deadlifts, all day!

Strict barbell shoulder press 5-5-5-5-5-3-2-1 DB Fran Pyramid, for time

[vc_row][vc_column][vc_column_text]#nevermissamoday A sporty running, KB swing and pushup WOD, “Helen-like” Sneak Peek for the Week: Tuesday: Barbell strict press then a DB thruster/pullup WOD Wednesday:

Results

Skills: Footwork Friday – 10-ish minutes of fighting stance footwork drills to complete the warmup. WOD: AB/Core BlackJack 21-1 and 21-1 ladders of….. Be there!

Front squat – strength or skill Strength; 5-5-3-3-1-1-1 to 1 rep max Skill: 52×1 Tempo 5-5-5-5-5

Mid-week Grinder

DB split jerk strength work followed by a “Fran-ish” Wall ball shot and pullup workout. The usual Fast and Furious Tuesday. Don’t miss it!

[vc_row][vc_column][vc_column_text] Strength Work, followed by a sporty litte AMRAP of Rowing, ring dips and box jumps.  Then a nasty AB/core AfterWOD/cool down.  Never miss a

Empty Bar Tabata Intervals

Skill: Footwork Friday. Fighting stance footwork drills WOD: Deck of Cards, posterior chain and AB/core work. Be there.

[vc_row][vc_column][vc_column_text] Teen’s CrossFit Summer Program – June & July Sessions – 2019 Registration is now open for our Summer Program for teenagers. We’ll teach proper

A CrossFit Main Site WOD from earlier in the month, lightened up just a bit. Be there.

Snatch grip deadlifts, followed by a AB/core & grip crusher.

Make sure you are using high quality CBD products. We can help you know which products are good and which ones are not. It seems

[vc_row][vc_column][vc_column_text]Workout: “Run Around Cindy” 5 pullup 10 pushup 15 squats 3 rounds + run 300M (row 375), AMRAP in 25 minutes * If you are

Wishing the best to member Kara S. as she attempts Everest next month, for the fourth time. She heads out today. Her summit was interrupted

[vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] When driving down Detroit Road in Rocky River near Whole Foods, did you ever wonder what was in that big red building at the

Hang Power Clean 5-5-3-3-1-1 to 1 rep max Followed by a fast and furious barbell workout. Be there.

[vc_row][vc_column][us_image image=”8921″ size=”full”][vc_column_text]This week marks our 12-Year Anniversary of becoming a CrossFit Affiliate gym. We were the first affiliate in the northeast Ohio area, followed

Results

Posterior and single-leg accessory work followed by an unusual conditioning wod.

[vc_row][vc_column][vc_column_text]Mid-Week Grinder 20 minutes of three movements. You get to choose your third each round from a running, rowing, jumping rope or Airdyne. You can

[vc_row][vc_column][vc_column_text]Strength:  Pullup Isometrics Conditioning:  CF Football-Style EMOM, alternating barbell squats and ? —————————- We now have Pre-Class Prep Work (P.C.P.) added every day. We’re encouraging

[vc_row][vc_column][vc_column_text] Wear your high socks or long workout pants.  Deadlifts, all day! Sneak Peek for the Week: Tuesday:  Barbell Strict Press 5-5-3-3-1-1-1-1 to a 1Rep

Single-leg Work: Weighted walking lunges Conditioning: Friday Surprise. Some inversion and power development work, for time. Be there!

Strength: Tempo DB bench press Conditioning: “Pyramid Annie”

Tempo front squats, strength or skill followed by ” Jackie”. Be there.

[vc_row][vc_column][vc_column_text]Strength: Power Clean 5-5-3-3-1-1-1 to 1RM Conditioning: Sporty AMRAP of cycling hang cleans and toes to bar[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text] In a surprise move, CrossFit, Inc. Founder and CEO Greg Glassman announced an additional week in the CrossFit Open series of workouts, Open WOD